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Thread: Bicep help

  1. #1
    syo202 is offline New Member
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    Bicep help

    Hi friends. I've been serious lifting for 1 year. I've lost about 30 pounds through cardio. And now, I'm on a bulking cycle. I've made good gains on my biceps, but I find that it's hard to gain the mass and peak. Here is my bicep routine:

    Concentratin curls: 2 sets of 10-12 reps moderate, 2 sets of 6 reps heavy, and 1 final heavy set to failure.

    Preacher curls: same routine as above

    Hammer curls: same as above

    21's using the ez-curl bar: 2 sets of 21's to finish the routine off.


    Friends, can you suggest something different for a bigger peak? Much obliged.

    -Thomas

  2. #2
    TheGame826's Avatar
    TheGame826 is offline Registered User
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    ok

    heres a couple tips

    always start with dumb bells, do normal curls and hammer curls try 3-4 sets of 10-15

    then do ur concentration and preacher curls, with curls you more reps so do about 15 if u could sqeeze it out. and dont use light weight, but dont use extremely heavy weight either. and i only use strait bars now, no more ez or curled bars

    do 7 halfs ( you do 7 reps of the bottum half, then 7 reps of the top half, then 7 normal, without ever putting the bar down)

    then do 7's (relatively moderate weight, curl 7 times, hold the bar for 7 seconds, then curl 14 times, hold the bar another seven seconds, then do 21, u never put the bar down for this one either) this wwill make ur arms blow up

    next is the parymid, do this with a friend, and use a bar that u would use to bench *45 lb* (u do 1 then he does 1, u do 2 then he does 2, u do 3 then he does 3 and so on, go up to either 8 or 10, then work you way back down to 1)

    finish up with some more dumbellcurls

  3. #3
    RON's Avatar
    RON
    RON is offline Anabolic Member
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    I have always had big but elongated Bi's (no peaks). I do a shit load of peak exercises now and wow what a diff..... the main 2 are concentration and incline dumbbell curls....An cut out the preacher for now...

  4. #4
    Triple Plates's Avatar
    Triple Plates is offline Associate Member
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    My biceps have a big peak...Although id rather have them bigger unflexed, but im workin on that..... neways for a big peak try close grip preacher curls with the ez bar

  5. #5
    HalOd03 is offline Associate Member
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    if u want the peak look, u can always do wat ur doin now, but at least add in a dumbell workout and at peak consintration rotate ur hand away from ur body, it gets the bicep brachii working....

    Good Luck!
    Dave..

  6. #6
    KeyMastur is offline VET
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    Re: ok

    Originally posted by TheGame826
    Bdo 7 halfs ( you do 7 reps of the bottum half, then 7 reps of the top half, then 7 normal, without ever putting the bar down)
    aka 21's. i usually do this or "run the rack" last and it leaves me with a nice pump.

  7. #7
    K Dog's Avatar
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    For mass try to start first exercise with standing Barbell Curls. 1 set for warmup then go heavy for 4 sets. Then move on to the rest of the workout. JMO

  8. #8
    RON's Avatar
    RON
    RON is offline Anabolic Member
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    WoW alot of diffrent opinions on Building Bi's

  9. #9
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
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    You need to keep bicep workouts varied and need to hit all of the muscles that form the bicep.There are some good routines listed and I have just started back with 21,s and beginning to wonder why I ever gave them up!!

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